Studies have shown that habitually high-level exercise can delay aging at the cellular level. How can that be done? The answer was in the length of telomeres.
Telomeres are regions at the ends of chromosomes. It exists to protect the DNA and is similar to having a plastic cap on the tip to prevent wear on the laces. However, each time a cell is replicated, telomeres are gradually lost. As we grow older, the number of cell replications increases. This is why telomeres have a direct relationship with aging.
Inflammation and oxidative stress are also thought to be factors that shorten telomeres. Therefore, researchers believe that anti-inflammatory foods, stress management, and exercise can reduce telomere erosion rates. However, not all exercises are acceptable. The studies mentioned above have shown that high intensity exercise is key, such as jogging for at least 3 hours each week.
A new study from Brigham Young University of 6,000 adults found that women who ran 30 minutes daily five times a week and men who ran 40 minutes daily five times a week had adequate protection against telomeres. The results revealed that they were nine years younger in biological age than those who did not exercise at all. Those who did less intense exercise also had some advantages over telomeres, but not so much. Their biological age turned out to be two years younger than those who did not exercise at all.
A 2012 study conducted by researchers at the Central University Medical Center in Seoul analyzed exercise habits in 44 postmenopausal women. It was found that women who performed aerobics and resistance exercises at least three times a week and at least one hour each time had significantly longer telomeres than women who often sat down.
In addition, a 2008 study by King’s College London on 2,400 twins revealed that exercise overwrites even genetic traits in terms of telomere length. Researchers have found that the more active one of the twins, the longer the telomere.
Also, to be more effective, consider adding sports nutrition products to your fitness routine, following the advice of your GP or personal trainer. Check out our pre-workouts, recovery formulas, protein products, and other popular supplements such as creative and L-carnitine to enhance your workout. In addition, we also offer women’s sports products.